“Discover the Secret to Optimal Wellness!”
September 6, 2024
As a functional nutritionist I get asked a lot of questions around this topic “I eat healthy. So why should I take supplements?”
That’s a good question, Here’s the thing: Ideally You shouldn’t need to take supplements.
Certainly back in the 1920’s-50’s that might have been the case. But the reality is this: Modern farming practices, food processing, and even environmental factors have stripped many foods of vitamins, minerals, and other nutrients, making it nearly impossible to get everything your body needs from diet alone.
And this can be true even if you’re among the healthiest of eaters.
That’s why vitamin and mineral supplements aren’t just a nice option—they’re a crucial tool for maintaining and optimizing your overall health.
The use of pesticides and herbicides in the UK has seen significant changes since the 1920s-50s. Here’s a brief overview of how their volumes have increased over the years:
Early Use (1920s-1950s)
1920s-30s: The use of pesticides was relatively limited, primarily involving natural substances and early synthetic chemicals like arsenic and lead-based compounds.
1940s-50s: The introduction of synthetic pesticides like DDT and organophosphates marked a significant increase in pesticide use. These chemicals were widely adopted in agriculture to boost crop yields and control pests.
Post-War Boom (1960s-1980s)
1960s: The use of pesticides became more widespread, with over 90% of cereal crops, vegetables, and fruit trees undergoing pesticide treatment.
1970s-80s: The volume of pesticides continued to rise, driven by the need to increase agricultural productivity. By the 1980s, the UK saw a peak in pesticide use, with a significant increase in the variety and frequency of chemical applications.
Modern Era (1990s-Present)
1990s: Concerns about the environmental and health impacts of pesticides led to increased regulation and the development of integrated pest management (IPM) techniques. Despite this, the overall use of pesticides remained high.
2000s-Present: While the total weight of pesticides used has decreased due to more efficient formulations, the frequency and variety of pesticide applications have increased. For example, the percentage of oilseed crops treated more than four times per year with herbicides rose from 4% in 2001 to 22% in 2016.
Key Trends
Increased Frequency: The frequency of pesticide applications has increased, particularly for herbicides used in cereals and oilseed crops.
Shift in Types: There has been a shift towards newer classes of pesticides, such as neonicotinoids, which have raised concerns about their impact on pollinators.
Regulatory Changes: The UK has seen various regulatory changes, including the banning of certain harmful pesticides like DDT in 1984 and restrictions on neonicotinoids in recent years.
Overall, while the total volume of pesticides used in the UK has seen fluctuations, the trend towards more frequent and varied applications highlights the ongoing reliance on chemical pest control in agriculture. Shocking right!
The use of herbicides and pesticides has had a profound impact on the minerals present in the soil and the foods we eat over the decades. Here’s a breakdown of these impacts across different eras:
Early Use (1920s-1950s)
Limited Impact: During this period, the use of pesticides and herbicides was relatively limited. Natural substances and early synthetic chemicals were used, but their impact on soil minerals was not well understood.
Post-War Boom (1960s-1980s)
Increased Use and Soil Degradation: The widespread adoption of synthetic pesticides and herbicides led to significant soil degradation. These chemicals disrupted soil microbiomes, reducing the soil’s ability to retain and cycle essential minerals like magnesium, zinc, and iron.
Nutrient Imbalance: The focus on increasing crop yields often led to the overuse of nitrogen, phosphorus, and potassium fertilizers, which caused imbalances in other essential minerals.
Modern Era (1990s-Present)
Continued Soil Depletion: Despite advances in agricultural practices, the continued use of herbicides and pesticides has further depleted soil minerals. Studies have shown that these chemicals harm soil organisms crucial for nutrient cycling, leading to reduced availability of essential minerals in the soil.
Impact on Food Quality: The decline in soil health has directly affected the nutrient content of the foods we eat. For example, the magnesium content in vegetables has dropped significantly over the decades. This trend is seen across various essential minerals, impacting the overall nutritional quality of fruits, vegetables, and animal products.
Key Findings
Soil Microbial Communities: Herbicides and pesticides disrupt soil microbial communities, which play a vital role in nutrient cycling and soil health. This disruption leads to a decline in soil fertility and mineral content.
Long-Term Effects: Pesticides can linger in the soil for years, continuing to harm soil health and reduce mineral availability long after their application.
Regenerative Practices: There is a growing recognition of the need for regenerative agricultural practices that reduce chemical inputs and focus on restoring soil health to improve mineral content in the soil and food.
Overall, the extensive use of herbicides and pesticides has led to a significant decline in soil health and mineral content, affecting the nutritional quality of the foods we consume.
To give you an idea on the levels of decline over the years here are some comparative statistics on the levels of nutrient depletion in fruits and vegetables over different eras:
1920s-1950s
Limited Data: During this period, there was limited systematic data collection on nutrient levels in foods. However, early studies indicated that traditional farming practices maintained relatively stable nutrient levels in the soil and crops.
1960s-1980s
Introduction of Synthetic Fertilizers and Pesticides: The widespread use of synthetic fertilizers and pesticides began to impact soil health and nutrient content. Studies from this era show a noticeable decline in the mineral content of crops.
1990s-Present
Continued Decline: The trend of nutrient depletion has continued, with more recent studies highlighting significant reductions in various essential nutrients.
Key Findings
Overall Nutrient Decline: Recent studies of historical nutrient content data for fruits and vegetables spanning 50 to 70 years show apparent median declines of 5% to 40% or more in minerals, vitamins, and protein in groups of foods, especially in vegetables.
Nutrient | Food Item | 1940s-1950s | 1960s-1980s | 1990s-Present | % Decline (Overall) |
Magnesium | Vegetables | 100% | 76% | 52% | 48% |
Calcium | Vegetables | 100% | 73% | 46% | 54% |
Iron | Vegetables | 100% | 85% | 70% | 30% |
Vitamin C | Fruits & Veg | 100% | 80% | 70% | 30% |
Zinc | Vegetables | 100% | 90% | 80% | 20% |
Copper | Vegetables | 100% | 80% | 50% | 50% |
Dilution Effect: The increase in crop yields due to fertilization and other agricultural practices has led to a “dilution effect,” where the concentration of nutrients in plants decreases as yields increase.
Key Findings
Magnesium: The magnesium content in vegetables has decreased by approximately 48% from the 1940s to the present.
Calcium: Calcium levels in vegetables have dropped by about 54% over the same period.
Iron: Iron content in vegetables has seen a 30% decline.
Vitamin C: The vitamin C content in fruits and vegetables has decreased by around 30%.
Zinc: Zinc levels in vegetables have reduced by about 20%.
Copper: Copper content in vegetables has decreased by 50%.
Now we know that supplements are often labelled as “unnecessary” by many health bodies and institutions. But I’m going to show you why the right supplements are essential for preventing deficiencies and ensuring your body functions at its full potential.
Worth It or Worthless? Why Supplements Are So Confusing
To be sure, there are lots of conflicting reports about the benefits, effectiveness, and even safety of vitamin and mineral supplements.
Unlike drugs, which are designed to have specific, targeted effects, these nutrients are natural substances your body already uses. What’s more, one nutrient can influence many functions in your body.
Because of this, the effects of specific vitamin and mineral supplementation can be harder to isolate and measure, leading to varying study results. This is one reason there’s so much contradictory information about them in the media.
But I’m going to help you cut through that noise and get a better understanding of why supplements are more important now than ever. Before we dive into that, though, let’s take a quick step back and look at what vitamins and minerals actually do for you (it might be way more than you think).
You Can’t Overhype Vitamins and Minerals
Most folks know “vitamins and minerals are good for you,” but they often don’t realize how crucial they really are. These compounds are key players in countless chemical reactions in your body—literally millions a day. (And that’s a conservative estimation.)
They’re involved in everything: from helping you process the oxygen you breathe, to fighting off viruses, to turning food into energy.
To kick-start these reactions, your body relies on enzymes. Think of enzymes as tiny machines that speed up these reactions, helping your body break down food, build tissues, and carry out many other essential processes efficiently.
Every enzyme has a “helper”—called a cofactor or coenzyme—that assists in its function. This is where vitamins and minerals come in: They’re the helpers.
For instance, vitamin B12 acts as a coenzyme in the process of making red blood cells. So without enough vitamin B12, your body can’t produce healthy red blood cells, which can lead to fatigue and other health issues.
This is why consuming optimal levels of vitamins and minerals is so important. Which brings us to a very important question…
Are Hidden Deficiencies Sabotaging Your Health?
In the UK, deficiencies in calories and “macronutrients”—carbohydrates, fat, and protein—are rare. That’s because getting enough food isn’t a problem for most people. (This isn’t to dismiss the fact that many people face food insecurity.)
But here’s the real issue: Approximately 70% of the UK population is deficient in at least some essential vitamins and minerals1. Trace minerals, although needed in very small amounts (that’s why they’re called “trace”), play crucial roles in many bodily functions.
When we talk about deficiencies, it’s important to distinguish between a “frank deficiency” and what’s known as a “subclinical deficiency.”
Negative Deficiency vs Subclinical Deficiency
A negative deficiency leads to obvious illness, like vitamin C deficiency causing scurvy or low vitamin D levels resulting in rickets.
However, a subclinical deficiency is trickier to identify. It means you’re not getting enough of a nutrient to meet your body’s optimal needs, but the deficiency isn’t severe enough to cause immediate, obvious symptoms.
Yet, over time, these hidden deficiencies can lead to serious health issues beneath the surface.
For example, you might have weaker bones, increasing your risk of osteoporosis. Or you could develop atherosclerosis—where fatty deposits, including cholesterol, build up and harden in your arteries—leading to cardiovascular disease.
On the outside, you may appear fine, but internally, your body is rusting and breaking down. Understanding and addressing these hidden deficiencies is crucial for maintaining your health and preventing long-term damage.
What “Optimal Levels” Really Mean
Now that we’ve distinguished between negative and subclinical deficiencies, let’s talk about what it means to achieve “optimal levels” of nutrients.
Optimal levels refer to the amount of nutrients you need to achieve the best possible health outcomes, including improved physical performance, cognitive function, disease prevention, and overall well-being.
Consider this example: To avoid a frank deficiency that could lead to scurvy, you’d only need about 10 milligrams (mg) of vitamin C per day. But to fully saturate your body’s tissues and provide optimal antioxidant protection, you might need around 1,000 mg (two doses of 500 mg) of vitamin C per day or more.
Similarly, preventing rickets requires only 10 micrograms (µg) of vitamin D per day. But to achieve the best health benefits, you may need about 125 µg (5,000 IU) of vitamin D per day.
How Much Is Enough?
Based on my experience, there’s a 10- to 100-fold difference between an intake that prevents negative deficiency and one that promotes optimal health.
The Recommended Nutrient Intakes (RNIs) set by health agencies are, in fact, designed to prevent frank deficiencies.
So, while these recommendations can help most healthy individuals get the minimum amount of each nutrient needed to avoid obvious deficiency symptoms and disease, they don’t account for individual variability or specific health conditions—and they’re often far below what your body needs to thrive.
Why Are So Many of Us Deficient in Minerals?
How could so many people be mineral deficient when overeating is so common in the UK? Let’s take a look at some of the top contributors.
Reason #1: Overconsumption of Highly Refined Foods
The foods we eat today are highly refined, stripping away many essential minerals during processing. In fact, our food is about 30% less nutritious than it was in 1940. As shown earlier in the table of decline of nutrients in UK soil. To get the same level of minerals as someone did 80 years ago, you’d need to eat 30% more food.
And if you go back even further, to what our ancestors ate tens of thousands of years ago? You might need to eat two to three times as much food today to match their mineral intake.
This drop in nutrient density is a huge reason why we’re seeing so many deficiencies today. It’s a classic case of being “overfed but undernourished.” And it’s likely one of the biggest contributors to chronic disease and premature death.
Consider this: The average Briton consumes about 60 kilograms of sugar per year, plus loads of other refined foods like doughnuts, cakes, cookies, ice cream, crisps, sweets, and fizzy drinks.
How Refined Foods Drain Your Nutrient Reserves
Eating too many of these highly refined foods does more than just load you up with empty calories. Not only have they been stripped of minerals, they also require minerals to metabolise their calories. This results in a net loss in your body’s mineral levels. Now that may not be You…right but what you want to be aware of is that these foods cause inflammation, which makes your body work harder. More minerals are used up by enzymes trying to combat this stress, leaving fewer available for other essential functions.
The Ripple Effect on Your Health
All these deficiencies? They make it harder to lose weight—and a lot easier to gain it.
When your body’s low on essential nutrients, it craves more food, trying to get what it needs. But no amount of processed junk will satisfy that craving because it’s lacking in those nutrients.
So, even if you’re overeating, you’re still starving your body of the building blocks it needs.
On the flip side, eating real, nutrient-rich food helps you feel more satisfied and reduces the urge to overeat. Getting enough vitamins and minerals improves how your body burns calories, regulates your appetite, lowers inflammation, boosts detoxification, aids digestion, balances stress hormones, and helps your cells respond better to insulin (which you definitely want!).
Reason #2: Soil Erosion, Fertilisers, Pesticides, Herbicides, and Insecticides
Ideally, you’d consume a diet rich in whole, unprocessed foods packed with natural nutrients and polyphenols. But here’s the catch: even before our food hits the processing stage, a lot of it’s already missing key nutrients, thanks to industrial farming practices.
Harmful farming methods, such as intensive tillage and the overuse of herbicides and pesticides, destroy the soil microbiome. This is the vital ecosystem that helps plants pull nutrients from the soil. When that’s disrupted, the soil itself gets depleted.
And it’s a domino effect: Plants pull fewer nutrients from the soil, and then animals that eat those plants get fewer nutrients, too.
The Cost of Modern Agriculture on Your Plate
If you’re not eating foods that are grown regeneratively or organically, chances are you’ll need to supplement to fill in the gaps. That’s why I regularly get my Organic veg box from Riverford
Even if you eat a completely perfect and wild diet, modern life throws a wrench in the works. The stress and toxins we’re exposed to daily don’t just wear you down—they deplete your body’s nutrients, raising your nutritional demands and making it even tougher to get everything you need from food alone.
Reason #3: Heavy Metals
Heavy metals like lead, cadmium, arsenic, mercury, and aluminium (although aluminium is technically a toxin, rather than a heavy metal) have made their way into our food supply, thanks to industrial pollution. Once they’re in your system, they compete with essential minerals for absorption and enzyme binding, effectively pushing out the good stuff your body needs to function properly.
One of the best defences against heavy metal toxicity? A diet rich in essential minerals.
For example, selenium and zinc are potent detoxifiers that can help neutralise some of mercury’s harmful effects. So if you eat a lot of fish, like tuna, a diet rich in zinc and selenium can help you counteract some of the mercury intake from the seafood. (However, it’s important to remember that while selenium offers protection, it doesn’t eliminate the risks entirely; you still want to be mindful about your intake and avoid fish with high mercury levels.)
The Missing Link to Optimal Health
Whole, real food is crucial—no doubt about it. That’s the first place everyone should start.
But as you’ve learned, modern agricultural practices, long transport times, and depleted soils have stripped away much of the nutrients our food used to have.
So you have to be very intentional about getting all the vitamins and minerals your body needs.
If you’re looking for more guidance on how to do that, look out for the upcoming article "The Ultimate Guide to 10 Essential Vitamins and Minerals: Boost Your Health Through Optimal Nutrient Intake" where I share my recommendations for the optimal intake levels of all ‘10 essential vitamins and minerals: How to Optimise Your Vitamin and Mineral Intake.’
And if you’re ready to enhance your nutrition plan with high-quality supplements, download my Current Wellness Resource Directory from my website.
There you’ll find an expertly curated selection of supplements, hand-picked by me and vetted for safety, purity, and effectiveness. Because I firmly believe: When it comes to your health and well-being, nothing less than the best will do.
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